Do jumping jacks do any good?
- Thread starter karl78
- Start date
yeah, i know what u mean, i suck at jumping rope, i can maybe do like 5-10 consecutive jumps, and everytime i jump i clear the rope by like a foot... gawd its pathetic.. Id really like to start boxing again, but none of my freinds like boxing cuase i whoop their ass, but boxing is such a good work out, whether you're good at it, or not, it builds up stamina sooo well.
Instead of jumping jacks, try burpees.They are killer for conditioning purposes, hit almost the entire body and require no equipment.Check out this article by Ross Enamait:
Burpee Conditioning - No More Nonsense
By Ross Enamait, M.S., CFT
It is unfortunate that many “self-appointed” fitness gurus deceive the public with expensive, ineffective gadgets and gimmicks. A quick browse of the Internet will lead you to many sites offering “miracle” solutions to fat loss and fitness. Unfortunately, this nonsense is not confined to the Internet. Each month we can browse the magazine rack at our local bookstore and find a dozen or more fitness magazines all claiming to contain the secret to strength and six-pack abs. These magazines are loaded with repackaged routines and exercises. Their authors are often guilty of overcomplicating the training process.
By overcomplicating the process, gurus gain control over the public. Many athletes are left lost and confused when scouring through each month’s new “training breakthrough”. It gets expensive trying to keep up with each magazine and training gadget.
And what about the late night infomercials? For three monthly payments of $29.95 you can unlock the secrets to miracle fat loss and fitness...
Ahh!! These con artists make me sick to my stomach. If you are equally disgusted, I have the perfect solution. Forget about all the gimmicks and enter the world of...
Burpee Conditioning
If you find yourself lost and confused with your strength and conditioning work, I have one exercise that will crank up the intensity, and won't cost you a dollar. Let’s forget about all the “ancient” breathing systems and latest fitness devices. A few minutes of Burpee conditioning will quickly convince you that your own natural bodyweight provides plenty of resistance for an ass-kicking workout that blasts your stamina and fat loss through the roof.
First, let’s get started by discussing the specifics of a Burpee. Burpees will condition your entire body. This exercise will develop strength, explosive power, and anaerobic endurance.
To perform a Burpee, you will begin in a squat position with hands on the floor in front of you (1). Kick your feet back to a pushup position* (2). Immediately return your feet to the squat position (3). Leap up as high as possible from the squat position (4). Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 12 and 15 repetitions per 30 seconds.
Notice how I highlighted Step 2. You can increase the intensity of the Burpee by altering this step. If you prefer the easy way out, you will maintain straight arms as you kick your feet back. You will end in the upright position of a pushup (arms fully extended). You would then continue by returning your feet to the squat position, and conclude with an explosive jump into the air. If you really want to crank up the intensity, you will…
Add A Pushup To The Burpee
This “variation” is the ONLY way that I perform Burpees.
To perform a Burpee with a pushup, you will begin in a squat position with hands on the floor in front of you (1). Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended. (2). Immediately return your feet to the squat position, while simultaneously pushing “up” with your arms. You will perform a pushup as you return your feet to the squat position (3). Leap up as high as possible from the squat position (4). Repeat, moving as fast as possible.
Burpee video demonstration - Video will open in new browser.
Not A Squat Thrust
At first glance, you may associate the Burpee with a traditional Squat Thrust. Squat Thrusts are typically performed without the vertical jump from Step 3. With a Squat Thrust, you simply “stand up” before returning to the squat position from Step 1. Squat Thrusts are much easier than explosive Burpees.
Burpee Intervals
Burpee Intervals are one of the best conditioning drills. These intervals consist of Burpees and shadow boxing. For example, you will perform...
Burpees x 30 seconds
Shadow box x 30 seconds
Continue for 2 - 3 minutes
You will begin with 30 seconds of Burpees, and immediately follow with 30 seconds of shadow boxing. Continue this pattern for a full 2 or 3-minute round. You will then rest 1 minute (or 30 seconds) between each round. You can wear a wristwatch to monitor time. You can also determine the number of Burpees that you can perform per 30 seconds. For example, if you perform 15 Burpees in 30 seconds and throw 100 punches in 30 seconds, you will not need to keep track of time. Counting repetitions may be helpful if you train alone.
Shadow Boxing Review
Do not view the 30-second shadow boxing interval as an opportunity to rest. You should throw hard punches for the duration of the 30-second interval. The purpose of this drill is to train the body to respond when fatigued. After a few rounds of Burpee Intervals, your body will be begging for a chance to collapse and rest. Fight through your exhaustion by throwing effective punches with proper technique.
Vince Lombardi once said, “Fatigue makes cowards of us all”.
Burpee Intervals are one of the best ways to nullify these words. Champion athletes learn to mask fatigue, and fight through exhaustion.
Let’s summarize a few sample routines:
Beginner Program
4 x 2-minute rounds with 1 minute of rest between rounds
Intermediate Program(s)
6 x 2-minute rounds with 1 minute of rest between rounds
4 x 3-minute rounds with 1 minute of rest between rounds
Advanced Program
6 x 3-minute rounds with 1 minute of rest between rounds
Master’s Program
6 x 3-minute rounds with 30 seconds of rest between rounds
Burpee Variations
OK, so you want some more Burpee pain... No problem. There are several variations that will crank up the intensity. Some of the more effective variations include:
Dumbbell Burpees – Hold a pair of dumbbells in hand while performing Burpees. All of the movements are the same, except your arms remain by your sides, with the dumbbells in hand.
Weighted Vest Burpees – A good weighed vest is more convenient than a pair of dumbbells. You can perform traditional Burpees, while wearing the vest. I highly recommend the weighted vest if you really want a challenge.
Medicine Ball Burpees – You can perform a traditional Burpee, while holding a medicine ball. Grasp the medicine ball during the jump portion of the Burpee. Extend your arms overhead, with the medicine ball in hand.
With or without weighted resistance (dumbbells, vest, med ball, etc.), I guarantee that a regular dose of Burpee conditioning will provide immediate, and drastic improvements in your physical fitness. Burpee Intervals are one of the best conditioning drills for athletes. These routines will improve your work threshold and anaerobic endurance. You can perform these drills 3-5 days per week, depending on your current fitness level. Burpee Intervals are an excellent warm-up and conditioning drill to perform prior to your strength training and/or sport-specific gym session.
Burpee Conditioning - No More Nonsense
By Ross Enamait, M.S., CFT
It is unfortunate that many “self-appointed” fitness gurus deceive the public with expensive, ineffective gadgets and gimmicks. A quick browse of the Internet will lead you to many sites offering “miracle” solutions to fat loss and fitness. Unfortunately, this nonsense is not confined to the Internet. Each month we can browse the magazine rack at our local bookstore and find a dozen or more fitness magazines all claiming to contain the secret to strength and six-pack abs. These magazines are loaded with repackaged routines and exercises. Their authors are often guilty of overcomplicating the training process.
By overcomplicating the process, gurus gain control over the public. Many athletes are left lost and confused when scouring through each month’s new “training breakthrough”. It gets expensive trying to keep up with each magazine and training gadget.
And what about the late night infomercials? For three monthly payments of $29.95 you can unlock the secrets to miracle fat loss and fitness...
Ahh!! These con artists make me sick to my stomach. If you are equally disgusted, I have the perfect solution. Forget about all the gimmicks and enter the world of...
Burpee Conditioning
If you find yourself lost and confused with your strength and conditioning work, I have one exercise that will crank up the intensity, and won't cost you a dollar. Let’s forget about all the “ancient” breathing systems and latest fitness devices. A few minutes of Burpee conditioning will quickly convince you that your own natural bodyweight provides plenty of resistance for an ass-kicking workout that blasts your stamina and fat loss through the roof.
First, let’s get started by discussing the specifics of a Burpee. Burpees will condition your entire body. This exercise will develop strength, explosive power, and anaerobic endurance.
To perform a Burpee, you will begin in a squat position with hands on the floor in front of you (1). Kick your feet back to a pushup position* (2). Immediately return your feet to the squat position (3). Leap up as high as possible from the squat position (4). Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 12 and 15 repetitions per 30 seconds.
Notice how I highlighted Step 2. You can increase the intensity of the Burpee by altering this step. If you prefer the easy way out, you will maintain straight arms as you kick your feet back. You will end in the upright position of a pushup (arms fully extended). You would then continue by returning your feet to the squat position, and conclude with an explosive jump into the air. If you really want to crank up the intensity, you will…
Add A Pushup To The Burpee
This “variation” is the ONLY way that I perform Burpees.
To perform a Burpee with a pushup, you will begin in a squat position with hands on the floor in front of you (1). Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended. (2). Immediately return your feet to the squat position, while simultaneously pushing “up” with your arms. You will perform a pushup as you return your feet to the squat position (3). Leap up as high as possible from the squat position (4). Repeat, moving as fast as possible.
Burpee video demonstration - Video will open in new browser.
Not A Squat Thrust
At first glance, you may associate the Burpee with a traditional Squat Thrust. Squat Thrusts are typically performed without the vertical jump from Step 3. With a Squat Thrust, you simply “stand up” before returning to the squat position from Step 1. Squat Thrusts are much easier than explosive Burpees.
Burpee Intervals
Burpee Intervals are one of the best conditioning drills. These intervals consist of Burpees and shadow boxing. For example, you will perform...
Burpees x 30 seconds
Shadow box x 30 seconds
Continue for 2 - 3 minutes
You will begin with 30 seconds of Burpees, and immediately follow with 30 seconds of shadow boxing. Continue this pattern for a full 2 or 3-minute round. You will then rest 1 minute (or 30 seconds) between each round. You can wear a wristwatch to monitor time. You can also determine the number of Burpees that you can perform per 30 seconds. For example, if you perform 15 Burpees in 30 seconds and throw 100 punches in 30 seconds, you will not need to keep track of time. Counting repetitions may be helpful if you train alone.
Shadow Boxing Review
Do not view the 30-second shadow boxing interval as an opportunity to rest. You should throw hard punches for the duration of the 30-second interval. The purpose of this drill is to train the body to respond when fatigued. After a few rounds of Burpee Intervals, your body will be begging for a chance to collapse and rest. Fight through your exhaustion by throwing effective punches with proper technique.
Vince Lombardi once said, “Fatigue makes cowards of us all”.
Burpee Intervals are one of the best ways to nullify these words. Champion athletes learn to mask fatigue, and fight through exhaustion.
Let’s summarize a few sample routines:
Beginner Program
4 x 2-minute rounds with 1 minute of rest between rounds
Intermediate Program(s)
6 x 2-minute rounds with 1 minute of rest between rounds
4 x 3-minute rounds with 1 minute of rest between rounds
Advanced Program
6 x 3-minute rounds with 1 minute of rest between rounds
Master’s Program
6 x 3-minute rounds with 30 seconds of rest between rounds
Burpee Variations
OK, so you want some more Burpee pain... No problem. There are several variations that will crank up the intensity. Some of the more effective variations include:
Dumbbell Burpees – Hold a pair of dumbbells in hand while performing Burpees. All of the movements are the same, except your arms remain by your sides, with the dumbbells in hand.
Weighted Vest Burpees – A good weighed vest is more convenient than a pair of dumbbells. You can perform traditional Burpees, while wearing the vest. I highly recommend the weighted vest if you really want a challenge.
Medicine Ball Burpees – You can perform a traditional Burpee, while holding a medicine ball. Grasp the medicine ball during the jump portion of the Burpee. Extend your arms overhead, with the medicine ball in hand.
With or without weighted resistance (dumbbells, vest, med ball, etc.), I guarantee that a regular dose of Burpee conditioning will provide immediate, and drastic improvements in your physical fitness. Burpee Intervals are one of the best conditioning drills for athletes. These routines will improve your work threshold and anaerobic endurance. You can perform these drills 3-5 days per week, depending on your current fitness level. Burpee Intervals are an excellent warm-up and conditioning drill to perform prior to your strength training and/or sport-specific gym session.
Jump Rope trick for beginners
Hi, I agree skipping is an awesome way of getting in shape. I used to be a boxer and was quite good at skipping but after years of not doing it I was rubbish when I tried to start again so in order to get a good workout still I did the following little trick....
Buy a Leather rope adjust to correct length and the cut the rope completely through in the middle. This may seem strange but trust me it works, you can hear the rope and the rope will still swing naturally as well, it truly represents skipping just like normal, the beauty is though that you dont have to stop every few seconds because your timing is slightly out. Once you get used to it again go buy another rope... Cheers
Hi, I agree skipping is an awesome way of getting in shape. I used to be a boxer and was quite good at skipping but after years of not doing it I was rubbish when I tried to start again so in order to get a good workout still I did the following little trick....
Buy a Leather rope adjust to correct length and the cut the rope completely through in the middle. This may seem strange but trust me it works, you can hear the rope and the rope will still swing naturally as well, it truly represents skipping just like normal, the beauty is though that you dont have to stop every few seconds because your timing is slightly out. Once you get used to it again go buy another rope... Cheers